Warm Up
1 x 5@40% - 1 x 5@50% - 1 x 3@60%
Working Sets
1 x 5@75% - 1 x 5@80% - 1 x 5+@85%
**Perform Pistol Squats/Progressions between sets of Deadlift
(B) - *This is one continuous effort broken into 2 x 10 minute cycles which begin with an 800m run for time.
10 minutes to:
Run 800m for time.
With the remainder of the 10 minutes:
Establish a 3RM Power Clean.
10 minutes to:
Run 800m for time.
With the remainder of the 10 minutes:
Perform AMRAP
5 Jumping Pullups (Hands remain on bar from rep 1-5)
5 Sit Ups
5 Push Ups
**Sit Ups & Push Ups to be performed behind Power Clean bar
**Sit Ups & Push Ups to be performed behind Power Clean bar
A) worked to the programming, as the deads got heavier, HC found me a lifting belt, which helps heaps, Santa if you are reading this you know what I need.
ReplyDeleteB) run in 3:07, started with 60kg, and worked to 3 x 75kg.
next run was 3:18, it was either 10 or 11 rounds for the AMRAP, lost count. dont park your bar too far away from the pull up rig.
Brooke
ReplyDeleteA) warm ups 5@33, 5@41, 3@50
working sets 5@55, 5@59, 13@63
B) run 1 in 3:36 worked up to 45kg in 3 sets.
run 2 in 3:35 and did 4 rnds+ 5 r'xd.
A) DL Warm Up - 5@50kg, 5@60kg, 3@70kg
ReplyDeleteDL Working Sets - 5@90kg, 5@100kg, 9@110kg
B) Run 1, 5:12 - PC 3x50kg, 3x60kg, (Failed 70kg)
Run 2, 5:33 - 2Rnds + 14
Jumping Pullups of Jerk Box.
Deads
ReplyDelete35/40/40
50/55/60 (7)
WOD
Forgot my shoes today, so had to run barefoot which is a bit slower, but has that hippie warrior princess vibe which is cool too.
Run 3:50
PC 3rm 43.5kg
Run 3:55
AMRAP 6+10 rxd
First time poster, long time reader.
ReplyDeleteA) DL Warm up: 5x57.5; 5x70; 3x85
Working: 5x92.5; 5x105; 6x120
Pulled out some pistols :)
WoD
run 2:59
PC 3x56; 3x60; 3x62.5; 1x70 and ran out of energy and time.
run 3:19
AMRAP 7.5 (...I think, me no count good) RX'd